7-Day Home Workout Plan for Fat Loss – Burn Calories at Home! 🔥
Losing fat doesn’t require an expensive gym membership or bulky machines. With consistency, dedication, and a smart plan, you can start your fat-loss journey right from home! Here’s a simple yet effective 7-day home workout plan for beginners.
Day 1 – Full Body Cardio Blast 🏃♂️
Goal: Burn calories & boost heart rate
- Jumping Jacks – 3 sets x 30 seconds
- High Knees – 3 sets x 30 seconds
- Mountain Climbers – 3 sets x 20 reps
Rest: 30 seconds between each set
Day 2 – Lower Body Burn 🍑
Focus: Glutes, thighs, and calves
- Squats – 3 sets x 15 reps
- Lunges – 2 sets x 10 reps each leg
- Calf Raises – 3 sets x 20 reps
- Glute Bridge – 3 sets x 15 reps
Day 3 – Core Crusher 🔥
Focus: Belly fat & abdominal strength
- Crunches – 3 sets x 20 reps
- Leg Raises – 3 sets x 15 reps
- Russian Twists – 3 sets x 20 reps
- Plank – 3 rounds x 30 seconds
Day 4 – Active Recovery & Stretching 🧘
Focus: Light movement + flexibility
- Light Walk or March in Place – 15 minutes
- Full Body Stretching – 10 mins
- Deep Breathing + Relaxation
Day 5 – Upper Body Sculpt 💪
Target: Chest, shoulders, arms
- Wall Push-Ups – 3 sets x 15 reps
- Arm Circles – 2 sets x 30 seconds
- Tricep Dips (on a chair) – 3 sets x 12 reps
- Plank Shoulder Taps – 2 sets x 15 reps
Day 6 – Full Body HIIT ⚡
Goal: Burn fat fast
Circuit (Repeat 3 Times):
- Jumping Jacks – 30 sec
- Squats – 15 reps
- Push-Ups (knee optional) – 10 reps
- Plank – 30 sec
Rest: 1 minute between circuits
Day 7 – Rest & Reflect 🌿
Take this day to relax your muscles, hydrate, stretch lightly, and celebrate the fact that YOU DID IT!
Tips to Maximize Fat Loss:
- Stay hydrated throughout the day
- Eat a balanced, calorie-conscious diet
- Avoid processed sugar and fried food
- Prioritize sleep and recovery
- Stay consistent — results take time!
Conclusion:
This 7-day home workout plan is perfect to jumpstart your fat-loss journey from home. With zero equipment and full motivation, you’ll see results in no time — just keep showing up for yourself daily!
Also Read:
Visit for more: fitwithfact.blogspot.com
0 Comments